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Gluten-Free Pumpkin and Sage Soup with Coconut Cream
Original recipe: 6 servings · Prep: 15 min · Cook: 30 min · Total: 45 min
By Freeflourish Editorial TeamPublished May 2, 2026 | Updated Oct 17, 2026
American-inspired
45 mins
glutenfreedairyfreegrainfreeseasonalholidayclassiceasysoupcomfortfoodfamilyfriendly
Pumpkin and sage soup blended with coconut milk or cream. Estimated timing (not kitchen-tested): preparation 15 minutes; cooking 30 minutes; additional elapsed time 0 minutes; total about 45 minutes. Assumes two cooking batches; allow more time if your pan, oven or basket needs additional batches. Times are planning estimates based on the instructions. Follow the stated doneness and temperature checks, and extend cooking or cooling as needed.
Prep
15 min
Cook
30 min
Total
45 min
Servings
6
Difficulty
easy
Cuisine
American-inspired
Ingredients
Servings
6
- 2 tablespoons coconut oil
- 1 medium yellow onion, finely chopped
- 3 garlic cloves, minced
- 1 tablespoon fresh sage leaves, chopped (or 1 teaspoon dried sage)
- 1/4 teaspoon ground nutmeg
- 1/2 teaspoon ground cinnamon
- 1/2 teaspoon sea salt, plus more to taste
- 1/4 teaspoon freshly ground black pepper
- 4 cups pumpkin puree (fresh or canned, unsweetened)
- 4 cups vegetable broth (or chicken broth for non-vegetarian option)
- 1 (13.5 oz) can full-fat coconut milk (or coconut cream for richer texture)
- Fresh sage leaves for garnish (optional)
Instructions
-
In a large pot or Dutch oven, heat the coconut oil over medium heat until melted and shimmering.
-
Add the chopped onion and sauté for 5-6 minutes until translucent and soft.
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Stir in the minced garlic and chopped fresh sage. Cook for 1 more minute until fragrant.
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Add ground nutmeg, cinnamon, salt, and black pepper. Stir well to combine the spices with the onion mixture.
-
Pour in the pumpkin puree and vegetable broth. Stir to combine all ingredients smoothly.
-
Bring the soup to a gentle boil, then reduce heat to low and simmer uncovered for 15 minutes, stirring occasionally.
-
Remove the pot from heat and use an immersion blender to puree the soup until smooth and creamy. Alternatively, carefully transfer the soup in batches to a blender and puree, then return to the pot.
-
Stir in the coconut milk or cream until fully incorporated and heated through. Adjust seasoning with additional salt and pepper if needed.
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Ladle the soup into bowls and garnish with fresh sage leaves if desired. Serve warm.
-
Store leftovers in an airtight container in the refrigerator for up to 3 days or freeze for up to 1 month.
Timing note
The method includes onion and garlic cooking, bringing to a boil, 15 minutes simmering, blending and reheating after adding coconut milk. Allow additional time as needed; a tested total is not available.
Storage
Refrigerate leftovers promptly in covered containers for up to 3 days, or freeze for longer storage. Reheat thoroughly when serving warm.
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